White Bean Salad Recipe for a Regenerative Life

Our founder, Ric Scalzo, traveled to one of the five Regenerative Life areas in Italy. Here, he set out on a mission to learn about the Mediterranean diet and their beautiful ways of life, and discovered that eating a multitude of colors and ingredients straight from the garden (where people tend to their own food) is a crucial component to longevity. A kaleidoscope of colors on your plate isn’t just visually appealing; it’s a testament to food diversity – the key to nourishing a thriving gut microbiome.

Let’s tour this vibrant food list in this colorful white bean salad recipe crafted by our good friend and renowned plant-based chef, Leslie Durso.

Beans: A Staple of Centenarians

When Ric traveled to Italy to learn more about the health and vitality of individuals living well past 100, he learned that beans and legumes are a staple in all Regenerative Life areas. From a nutritional point of view, legumes are interesting foods full of protein, fiber, iron, copper, folate, magnesium, and B6. But that’s not all! When they’re grown regeneratively, the microbes in the soil food web manufacture a chemical called ergothioneine, an essential amino acid necessary for a strong health and life span. This is exceptionally good at promoting longevity*, and in the Cilento coast of Italy and Sardinia, it is a staple ingredient. 

In the White Bean Salad recipe below, we incorporated cannelloni beans, a popular choice in Italy: “I love cannelloni beans because they taste AMAZING – as a chef, this is important,” says Leslie. 

Pro Tip: Rather than buying canned beans inundated with salt, buy them dry, in bulk. You’ll save money and get beans that are typically cleaner, less salty, and more nutrient-dense. 

Rainbow ingredients that are good for you: 

Embark on a vibrant culinary adventure with an explosion of flavor and health benefits with this colorful dish. 

Tomatoes

Rich in vitamins, minerals, and fiber, tomatoes offer healthy nutrition and a beautiful color that can be enjoyed fresh or dried. 

“When cooking tomatoes, you’re increasing the amount of lycopene in there,” says Leslie. “This is one of the only foods that gets more nutritious as you cook it, but you get the same benefits when it’s dried.” The combination of fresh and dried tomatoes truly enhances the flavor of the dish. 

Oregano

“My grandmother puts this on EVERYTHING,” says Leslie. 

The succulent aroma of oregano can immediately stir the appetite. Naturally occurring oils in oregano are very healthy for the immune system and are great to consume to help strengthen overall immunity.

Basil 

This aromatic herb is high in Vitamin C, calcium, magnesium, potassium, and iron, and is a favorite in many Italian dishes. Chef’s tip: tear your herbs! Tear the basil instead of slicing it so the leaf oxidizes less—if you chop it with a knife, it browns fast. Don’t love basil? Substitute it for thyme. 

Olive Oil 

The “star ingredient” in every Italian dish, opt for a smooth-tasting extra-virgin olive oil straight from the garden. It’s delicious in salads and rich in antioxidants and healthy fats! 

Purple onions 

Great for strengthening the immune system (and even unwanted energies), onions are as beneficial as they are tasty. Ric says that as a folklore remedy, people would create a necklace of raw onions (yes, a necklace) to help draw out toxins and to help support the immune system when you have a cold

A pro-tip on slicing onions: Light a candle to absorb the oils and avoid tearing up. If you can’t handle raw onions, feel free to cook them down a bit. 

And now, here’s our beautiful, nutritious, and delicious Rainbow White Bean Salad recipe for a hearty lunch. 

Rainbow White Bean Salad Recipe 

Ingredients:

• 1 cup dry cannelloni beans, soaked overnight and cooked till tender, drained, and rinsed
• 1/2 medium purple onion, diced
• 1 1/2 cups cherry tomatoes, halved
• 1/2 cup sun-dried tomatoes packed in olive oil, sliced
• 1 tbsp dry oregano, divided
• 5-6 fresh basil leaves, torn
• 1/4 extra-virgin olive oil
• A big pinch of salt
  

Place all the ingredients in a large bowl and gently fold together. This dish is delicious on the day of, but even yummier after a few hours or overnight in the fridge. Add a few more fresh basil leaves when ready to serve it.

Love this recipe? Eat it alone or pair it with meat or fish for a heartier meal. Follow us for more recipes for a regenerative life at @kokoralife and snap a photo of your culinary creation with the hashtag #liferegenerated so we can see your dish! 

*For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.